High Magnesium Foods

Here’s a chart showing amounts of magnesium in common foods. Food items are listed by amount of magnesium in each. Notice the difference between brown rice and white rice, 42 milligrams in the brown and only 13 in the white rice.

You may also be interested in another article, Amounts of Magnesium and Potassium in Snack Foods

Nuts

Fruits

Cereals & Breads

Meats
and Fish

Dairy
Products

Legumes

Vegetables
Almonds
296		 Dates
35		 100% Bran
473		 Crab
34		 Cheddar Cheese
28		 Tofu
103		 Swiss Chard
65
Cashews
280		 Raisins
33		 Wheat bran
420		 Oysters
32		 Sweet chocolate
107		 Soybean
86		 Collards
57
Brazil Nuts
225		 Blackberries
30		 Wheat germ
336		 Mackerel
28		 Chocolate milk
58		 Lentils
80		 Kale
37
Hazelnuts
184		 Bananas
29		 Cheerios
138		 Cod, fillet
28		 Egg yolks
16		 Baked beans
55		 Sweet Corn
37
Peanuts
180		 Figs
20		 Wheaties
109		 Turkey
24		 Buttermilk
14		 Navy beans
53		 Brussel Sprouts
29
Peanut Butter
173		 Boysenberries
18		 Whole wheat bread
78		 Hamburger
25		 Ice Cream
14		 Lima Beans
53		 Broccoli
25
Walnuts
169		 Mangos
18		 Pumper
nickel bread
71		 Haddock
24		 Eggs
12		 Blackeyed peas
46		 Beets
25
Hickory nuts
160		 Figs
17		 Oatmeal
56		 Fish
22		 Yogurt
12		 Brown rice
42		 Cauliflower
24
Pecans
128		 Cherries
14		 Rye bread
42		 Lobster
22		 Cream
11		 Kidney beans
40		 Celery
22

Chestnuts
41

 Grapes
13		 Wheat bread
24		 Pork
22		 Egg whites
9		 Split Peas
38		 Olives
22
Coconut
32		 Grapefruit
12		 Corn Flakes
12		 Chicken
21		 Cottage cheese
5		 Lentils
36		 Peas
21
Water chestnut
12		 Apricots
12		 Steak
21		 Butter
5		 White rice
13		 Potatoes
21
Oranges
10		 Beef PotRoast
20		 Snap beans
32		 Asparagus
20
Blueberries
6		 Beef
18		 Eggplant
16
Lamb Chops
14		 Carrots
15
Bacon
12		 Cabbage
13

*Data from Composition of Foods. Agriculture Handbook No 8 series. Washington D.C. US Government Printing Office.

June 18, 2008 · Filed Under Magnesium

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